ATHLÉTIQUE / SEM. 12 jan. 2026
Lundi , 12 jan. 2026
PUISSANCE | EMOM 8 ALT.
Min 0 | 6 Incline Clap Push Up + 6 Jump Squat
Min 1 | 6 Ball Slam + 6 Jump Lunge
FORCE | E3MOM 15
- 6 BB Paused Hip Bridge (2/0/1/3)
- 12 Cable Face Pull
HYPERTROPHIE | EMOM 12 ALT.
Min 0 | 00:45 Plate Front Raise
Min 1 | 00:45 Cable Rope Biceps Curl
Min 2 | 00:45 DB Lying Triceps Extension
Min 3 | Repos
Mardi , 13 jan. 2026
PUISSANCE | E3MOM 15
- 2 Hang Power Clean and Push Jerk
ENDURANCE | Intervalles
1 Série
02:30 Max Cal Airbike
02:00 Repos
02:30 Max Cal Rameur
02:00 Repos
02:30 Max Cal BikeErg
02:00 Repos
02:30 Max Cal SkiErg
02:00 Repos
FINISHER | AMRAP 3
- 6 V-Sit / Knee Tuck
- 8 Lying Leg Raise
- 20 Crunch Side-to-side Heel Touch
Mercredi , 14 jan. 2026
PUISSANCE | EMOM 8
- 15m Sled Sprint
FORCE | E3MOM 15
- 4 Back Squat
- 5 Seated Box Jump
HYPERTROPHIE | E3MOM 12
- 8 Chin-up / 12 Cable Pulldown
- 12 Deficit Push up
- 15 Roller Leg Curl
Jeudi , 15 jan. 2026
FORCE | E3MOM 15
- 4 Bench Press
- 6 Lying MB Chest-Pass
ENDURANCE | Intervalles (18:00)
6 séries + 02:00 Repos
00:15 Airbike
00:15 Repos
6 séries + 02:00 Repos
00:15 SkiErg
00:15 Repos
6 séries + 02:00 Repos
00:15 Sled Push
00:15 Repos
6 séries + 02:00 Repos
00:15 DU/SU
00:15 Repos
Vendredi , 16 jan. 2026
PUISSANCE | E2MOM 16
- 2 Split Jerk @ 2-3 RER
FORCE | E3MOM 12
- 5 Deadlift From Pins
- 4 Broad Jump
HYPERTROPHIE | AMRAP 4
- 12 Half-Kneel 2-DB Press Neutre
- 12 DB Renegade Row
Samedi , 17 jan. 2026
PUISSANCE | E2MOM 16
- 2 Power Clean @ 80-85%
FORCE | E2MOM 8
- 5 à 8 Chin-up / Leg Assisted Chin-up
- 8 Roll-Out / 12 Roller Knee Tuck
ENDURANCE | 2 x AMRAP 3
AMRAP 3
- 4 Burpees
- 6 Jump Squat
- 8 V-Sit / Lying Leg Raise
02:00 Repos
AMRAP 3
- 4 Sprawl
- 6 Airsquat
- 8 V-Sit / Lying Leg Raise
Dimanche , 18 jan. 2026
FORCE | E3MOM 15
- 5 Back Squat to Pins
- 5 Box Jump
HYPERTROPHIE | 3 x EMOM 6
EMOM 6
- 10 à 12 DB Bench Press Pronation
01:00 Repos
EMOM 6
- 10 à 12 BB Hip Bridge
01:00 Repos
EMOM 6
- 10 à 12 Bench Lying Leg Raise Hip Lift